Low Glycogen Training Flashcards
How would you interpret low glycogen training as a practitioner? Would you recommend to an athlete? Why or why not?
Low glycogen training is a strategic approach that intentionally reduces carbohydrate availability to stimulate adaptations in how the body uses fuel. It has benefits and drawbacks depending on the athlete’s sport and goals.
I would recommend this type of training foe endurance athletes. Low glycogen training can be valuable for endurance athletes as it adapts the body to use fat as a fuel source, delaying fatigue and conserving glycogen for prolonged efforts. This improves metabolic efficiency and oxygen uptake, enhancing endurance performance. For example, a triathlete could perform a long, steady-state session in a low-glycogen state to encourage fat metabolism while reserving high-glycogen sessions for intense efforts.
In contrast, strength and power athletes, like sprinters or weightlifters, rely on glycogen for explosive energy. Low glycogen training may reduce power output, hinder recovery, and impair performance, making it unsuitable for their high-intensity demands. Therefore, I would not recommend this type of training to strength and power athletes.
When could low glycogen/fasted training work a training periodization (macrocycle)?
Low glycogen training is most effective during the Base phase of an endurance athlete’s training program, as this phase emphasizes aerobic capacity and metabolic efficiency with higher volumes and lower intensities. Training in a low-glycogen state during this phase enhances the body’s ability to utilize fat as a fuel source, delaying glycogen depletion, and improving endurance performance. For example, a marathon runner might perform a long, steady-state run early in the morning without consuming carbohydrates beforehand, encouraging fat oxidation and sparing glycogen stores. A typical session could involve running at a moderate intensity (60–70% of VO2 max) for 90–120 minutes. However, as intensity increases in the Build and Race Prep phases, prioritizing glycogen availability is essential to support quality training sessions and maximize race-specific performance.
